Sport Nutrition for Muscle Growth

Last updated on September 18th, 2018

The given sport nutrition complex is an optimal complex for muscle growth. It is based on multiple reviews and opinions of different consumers and scientists studies. The following nutrition has nothing to do with advertising of certain products, presenting only objective facts.

Who can take this complex?

If you are slim and you want to gain muscle mass in short time plus enhance your stamina and strength, then this sport nutrition complex is for you.


Best protein source is fast whey protein. You can get it plenty in 100% Whey Gold Standard which is among the most effective and optimal products combining reasonable price and best quality. 100% whey Gold Standard should be taken 3 to 5 times a day between meals (you can start taking it in the morning). You should take one portion at a time to avoid indigestion and poor assimilation of this protein in the body. It is recommended to take about 20 to 30 grams, maximum 40 grams a time.

Replacement: Zero Carb (VPX); Whey Supreme (Ultimate Nutrition) or ISO-100 (Dymatize).


After your workout is done, your muscles need a strong stimulation to grow. Up Your Mass gainer is perfect for that. Take one portion right after the workout, or you can take it instead of morning protein (especially if you can’t have a good breakfast). If you are already taking protein, you should consider gainer as one portion of protein (read the ingredients).

Replacements: Muscle Juice (Ultimate Nutrition), True-Mass (BSN), Serious Mass (Optimum Nutrition) or Super Mass Gainer (Dymatize).

Pre-workout Complex

NO-Xplode (BSN) combines three substances: L-arginine improves blood circulation and feeds muscles. Creatine helps to increase the strength and muscle growth, plus vitamins and microelements. You can take it about half an hour before every workout.

Replacements: Trac Extreme-NO (MHP), Fierce (SAN), Xpand Xtreme Pump (Dymatize).

Creatine monohydrate

Today monohydrate is among the most effective forms of creatine. You can use for example, Creatine Powder (Optimum Nutrition) 3-4 times a day, mixing it with juice, protein shake or gainer. In addition, you may take arginine (2 g) to enhance creatinine transportation and muscle feeding.

Replacements: Creatine Monohydrate (Ultimate Nutrition), Creatinine Powder (Multipower).

Vitamins and Minerals

Since all the metabolic reactions (including muscle growth) take place with minerals and vitamins, men and women need such complex as Opti-men and Opti-women. This complex is optimal for any kind of sport and makes perfect conditions for mass gain.

Replacements: Animal Pak (Universal Nutrition), Active Sport (MHP)

Proper diet

Proper diet must be high in proteins and slow carbs. You should increase caloric intake and monitor your weight. Increase the caloric intake until your weight gain reaches 700 grams per week. Eat 5-6 times a day. Drink up to 3 liters of water per day.


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